Gluten-Free Pumpkin Muffins

Gluten-Free Pumpkin Muffins

Pumpkin Buckwheat Muffins

Warm & Cozy Gluten-Free Pumpkin Muffins (and vegan!)

Nothing says fall like…well, anything with pumpkin, right? These muffins bring all the delicious fall flavors with pumpkin, maple syrup, cinnamon, and nutmeg.
Did you know? Buckwheat is not a grain. It's a seed! Also, buckwheat is rich in protein, dietary fiber, B vitamins, and other micronutrients. Nutrition Coach Lucy prefers Bob's Red Mill brand. And the Chia seeds add fiber and plant-based protein, too.
These muffins are quick to put together and make an easy grab-and-go breakfast or snack. You can also freeze them, and have an easy option to pull out on hectic mornings when cooking breakfast just isn’t happening.
To note: These muffins are less sweet than most, so feel free to add a little more maple syrup if you prefer a sweeter muffin.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 45 minutes
Servings: 12
Ingredients Method Notes

Ingredients
  

  • 6 Tbs water
  • 2 Tbs chia seeds
  • 1/2 cup buckwheat flour
  • coconut oil spray
  • 1/2 cup brown rice flour
  • 1/2 cup arrowroot starch
  • 2 tsp baking soda
  • 1/2 tsp salt
  • 1/4 cup coconut oil melted
  • 15 oz pumpkin purée
  • 1/3 cup maple syrup
  • 2 tsp vanilla extract
  • 2 tsp cinnamon
  • 1/2 tsp nutmeg
  • cane sugar optional

Method
 

Prep
  1. Stir together chia seeds and water and let stand for 15 minutes to gel.
  2. Grease muffin tin.
  3. Preheat oven to 350°F.
Make
  1. In a large mixing bowl, whisk together flours, starch, cinnamon, nutmeg, baking soda, and salt.
  2. In a small mixing bowl, whisk together pumpkin, oil, maple syrup and vanilla. Once chia has gelled, whisk into wet ingredients to combine.
  3. Add wet to dry ingredients and stir to combine.
  4. Add batter to muffin cups 3/4 full and sprinkle with sugar. Bake for 25 minutes or until muffins spring back when touched.
  5. Remove from oven and let stand for 2 minutes. Remove muffins from tin and let cool on wire rack.
  6. Freeze leftovers.

Notes

Nutrition Facts: Calories 150 Total Fat 6g Saturated Fat 4g Sodium 311mg Total Carbohydrates 24g Dietary Fiber 3g
Total Sugars 7g Protein 2g Calcium 43mg Iron 1mg Potassium 154mg
Chocolate Fudge Pops

Chocolate Fudge Pops

Chocolate Fudge Pops

Chocolate Fudge Pops

Craving something cool and sweet? Our creamy Chocolate Fudge Pops come together with simple ingredients and make a delicious frozen treat to keep on hand. They're rich, chocolatey and easy to prep ahead so you can have them ready to go when you are ready for a healthy, yet delicious sweet treat!
Print Recipe Pin Recipe
Prep Time 15 minutes
Total Time 4 hours 15 minutes
Servings: 8
Course: Dessert
Ingredients Method Notes

Ingredients
  

  • 1/2 cup chocolate chips semi-sweet
  • 1 1/2 cups coconut milk
  • 3/4 cups greek yogurt
  • 1/3 cup cocoa powder unsweetened
  • 5 tablespoons maple syrup
  • 1 teaspoon vanilla extract
  • 1 pinch salt

Method
 

  1. Melt the chocolate: In a small saucepan over low heat, combine the chocolate chips with about half of the coconut milk. Stir constantly until the chocolate is fully melted and the mixture is smooth. Remove from heat.
  2. Blend everything together: Pour the chocolate mixture into a blender. Add the remaining coconut milk, Greek yogurt, cocoa powder, maple syrup, vanilla extract, and salt. Blend on high until completely smooth and creamy. Taste and adjust sweetness if desired.
  3. Pour into molds: Pour the mixture evenly into popsicle molds, leaving a small gap at the top as the mixture will expand slightly when frozen. Tap the molds on the counter a few times to release any air bubbles.
  4. Insert sticks & freeze: Insert popsicle sticks and place in the freezer until completely solid.
  5. Unmold & serve: To release, run warm water over the outside of the molds for 10–15 seconds. Gently pull out the fudge pops and enjoy immediately, or wrap individually in parchment and store in a zip-lock bag in the freezer.

Notes

Nutrition Facts: Calories 199 Total Fat 13g Saturated Fat 10g
Cholesterol 2mg Sodium 32mg Total Carbohydrates 19g Dietary Fiber 1g Total Sugars 14g
Protein 4g Calcium 48mg Iron 3mg Potassium 190mg
Sweet Potato Brownies

Sweet Potato Brownies

Sweet Potato Brownies

Sweet Potato Brownies

If dessert and sweet snacks is really your thing, these brownies are the perfect match for you. Made with nutrient dense sweet potatoes, you get all the decadent brownie flavor while enjoying a much healthier treat. So good you won't even be able to tell they are good for you as well!
Print Recipe Pin Recipe
Prep Time 20 minutes
Cook Time 1 hour
Servings: 12
Course: Dessert
Ingredients Method Notes

Ingredients
  

  • 2 medium 2″ dia, 5″ long, raw sweet potatoes, baked
  • 1/2 cup maple syrup
  • 1/3 cup peanut butter powder
  • 5 tablespoons coconut oil melted
  • 3 tablespoons water
  • 1 teaspoon vanilla extract
  • 2 eggs
  • 1/2 cup cocoa powder
  • 1/2 cup dark chocolate chips
  • 1 teaspoon baking powder
  • 1/2 teaspoons salt

Method
 

Prep
  1. Peel pre-roasted sweet potatoes (excellent use for leftovers!) and mash the flesh. For a smoother texture, blend flesh in a food processor.
  2. Preheat oven to 350°F. Grease an 8×8-inch baking pan and line with parchment paper, leaving overhang on two sides for easy lifting.
Make
  1. In a small bowl, whisk together the peanut butter powder and water until smooth and paste-like. This ensures it blends evenly into the batter without any dry pockets.
  2. In a large bowl, combine the mashed sweet potato, maple syrup, peanut butter paste, coconut oil, vanilla extract, and eggs. Stir vigorously until smooth and fully combined.
  3. Sift in the cocoa powder, baking powder, and salt directly into the wet mixture. Fold together until just combined and no dry streaks remain – don’t overmix. Fold in most of the chocolate chips, reserving a small handful for the top.
  4. Pour the batter into the prepared pan and spread evenly – it will be thick. Scatter the reserved dark chocolate chips over the top. Bake at 350°F until the edges are set, and the center is just barely firm to the touch. A toothpick should come out with a few moist crumbs, not wet batter.
  5. Let the brownies cool in the pan for at least 20 minutes before lifting out using the parchment overhang. Cool further on a wire rack before slicing into 8 squares. They firm up beautifully as they cool – don’t rush it!

Notes

Nutrition Facts: Calories 178 Total Fat 9g Saturated Fat 6g Cholesterol 32mg Sodium 156mg Total Carbohydrates 20g
Dietary Fiber 2g Total Sugars 13g Protein 4g Calcium 61mg Iron 2mg Potassium 183mg
Peanut Butter Stuffed Dates with Coconut and Cacao

Peanut Butter Stuffed Dates with Coconut and Cacao

Peanut Butter Stuffed Dates with Coconut & Cacao

Craving something sweet? These Peanut Butter Stuffed Dates have serious candy bar vibes with a simple ingredient list. Naturally sweet dates provide fiber and have a lower glycemic index than many traditional desserts, making them a satisfying treat that can fit into a balanced eating pattern.
Print Recipe Pin Recipe
Servings: 8 servings
Course: Dessert
Cuisine: American
Ingredients Method Notes

Ingredients
  

  • 8 medjool dates pitted
  • 2 Tbs peanut butter natural
  • 2 Tbs cacao nibs
  • 2 Tbs coconut shreds unsweetened

Method
 

  1. Cut a small slit into each date using a sharp paring knife.
  2. Use a spoon to stuff each date with the peanut butter.
  3. Sprinkle with cacao nibs and shredded coconut.
  4. Freeze for at least 10-15 minutes.

Notes

As written, this recipe has no added sugars, but if you prefer, you can swap cacao nibs for regular chocolate chips.
Store in the refrigerator or freezer.
Nutrition per serving
  • 121 calories
  • 4.6g total fat
    • 2.3g saturated fat
  • 20g total carbs
    • 3g fiber
  • 2 g protein
  • 200mg Potassium
  • 18mg Calcium
Marinated Strawberries with Yogurt

Marinated Strawberries with Yogurt

Marinated Strawberries with Yogurt

Marinated Strawberries with Yogurt

When you are in the mood for a sweet treat, this recipe will satisfy those cravings! Our Marinated Strawberries with Yogurt is a simple, quick fix that is perfect for that after meal dessert, breakfast or a quick snack. The sweet and tangy berries pair deliciously with the creamy yogurt. Full of calcium and packing a good punch of protein, this dish is so good and so good for you too!
Print Recipe Pin Recipe
Prep Time 15 minutes
Total Time 30 minutes
Servings: 2
Course: Breakfast, Dessert, Snack
Ingredients Method Notes

Ingredients
  

  • 1 cup strawberries fresh, sliced
  • 1 tsp honey
  • 2 Tbs balsamic vinegar
  • 1 tsp lemon zest
  • 1 cup yogurt 2%

Method
 

Prep
  1. Slice strawberries and place in medium-sized bowl.
Make
  1. Add balsamic vinegar and honey to strawberries and gently toss to combine.
  2. Let strawberries marinate for 30 minutes.
  3. Add strawberries on top of the yogurt and garnish with fresh lemon zest.

Notes

Nutrition Facts: Calories 137 Total Fat 3g Saturated Fat 2g Cholesterol 15mg Sodium 45mg
Total Carbohydrates 17g Dietary Fiber 2g Total Sugars 12g Protein 13g Calcium 1269mg Potassium 148mg
White Bean Pumpkin Dip

White Bean Pumpkin Dip

White Bean Pumpkin Dip

White Bean Pumpkin Dip

This dip is creamy, savory and packed with fiber and plant-based protein. This colorful, satisfying dip is versatile. Enjoy it with lettuce wraps, dip your favorite cracker or you can make it the star of your charcuterie board surrounded by your favorite dippers!
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 20 minutes
Servings: 4
Course: Appetizer
Cuisine: American
Ingredients Method Notes

Ingredients
  

Ingredients
  • 1/2 lemon juiced and zested
  • 2 Tbs tahini
  • 1 clove garlic crushed
  • 1 1/2 cup canned white beans drained and rinsed
  • 2 Tbs olive oil
  • 1/2 oz pumpkin puree
  • 1/2 tsp cayenne pepper
  • 1/2 tsp salt
  • 1 tsp sage fresh, chopped
  • 1 bell pepper red, chopped
  • 2 Tbs pumpkin seeds toasted
  • 12 romaine lettuce leaves

Method
 

Prep
  1. Zest and juice lemon.
  2. Drain and rinse beans.
  3. Chop pepper.
Make
  1. Place the lemon juice, lemon zest, tahini, garlic, white beans, olive oil, pumpkin puree, cayenne pepper, salt, and sage in a food processor. Pulse until smooth.
  2. Transfer to a bowl and allow to sit for 15 minutes before garnishing with pumpkin seeds and serving.
  3. For romaine wraps, fill each romaine leaf with 2 tablespoons of dip and garnish with pepper and pumpkin seeds.

Notes

Nutrition Facts Calories 283 Total Fat 12g Saturated Fat 2g Sodium 666mg Total
Carbohydrates 36g Dietary Fiber 5g Total Sugars 3gProtein 12g